12/12/23 - 6 am and 5:30 pm class only

12/12/23 - 6 am and 5:30 pm class only

Dec 11

Written By Nick Love

there will only be classes at 6 am and 5:30 pm

warm up

2 rounds:

- Band Bully Series

- 10 Cuban Press

- 10 Cossacks/leg

- 5 Spiderman Complex

strength

A1) Bench Press 3x5-8 -increase load/reps from last week

A2) DB Bent over high row 3x8-12 -increase load/reps from last week & on last set, after your last full ROM rep, go for max ½

conditioning

Partner Workout – For Time:

24 - 20 -16

DB Hang Clean & Jerk
Bulgarian Split Squats/leg

Split reps